Nyrstar Clarksville Health & Wellness Magazine - Issue 10, October 2016

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Nyrstar Clarksville Health & Wellness Magazine - Issue 10, October 2016

HEALTH & WELLNESS

1

12 Breast

Cancer

Myths

Debunked

Pg. 6-7

RECIPE

Zucchini Noodles

A La Bolognese

Pg. 19

EVENTS

Free Flu Shots

for All Employees

and Spouses

Pg. 10

breast cancer awareness

JOIN THE FIGHT

FITNESS TALK

How To Find

A Workout You

Can Commit To

Pg. 12-13

HEALTHY LIVING

3 Steps to Help You

Develop Mental

Toughness

During Races

Pg. 12-13

Nyrstar Health & Wellness Newsletter | October 2016


2 HEALTH

Contents

& WELLNESS

Issue 10 - October 2016

BREAST CANCER AWARENESS MONTH

5

6-7 12

12 Breast Cancer Myths Debunked!

Features

A message from Steve

James - Plant Manager

Fitness Talk

6 Kitchen on a Diet

10

Where and how you can

eat can help keep your diet on track

12 3 Steps to Help You Develop

12

Mental Toughness During

Races

As runners, we’re always looking for that

extra edge in training to make us faster

and more consistent on the race course.

Understandably, most of our efforts to

improve are geared towards the physical

– lowering lactate threshold, increasing

muscle power, improving form.

19

Zucchini Noodles

with Simple

Bolognese Sauce

Free Flu Shots

Nyrstar Flu Shot Clinic

Nov. 9 and Nov. 15

For All Employees and Spouses

Ask a Doctor

Is intended to ask simple questions in

regards to nutrition, health and other topics.

The answers should not be consider

medical advise and should not take place

of a doctor’s visit. Please always contact

your physician’s office for questions

regarding your health.

3

A message from Karen

Griffing - Plant Nurse

Breast Cancer Awareness Month

Nyrstar Health & Wellness Newsletter | October 2016


-13

16

Supplements

HEALTH & WELLNESS

a message from karen griffing

RN-Occupational Health Nurse/Wellness Coordinator

W

elcome to the October 2016 issue of “Nyrstar Clarksville Health

and Wellness”. The highlight for October is the need for improving

screening levels to detect this deadly cancer in the earliest

stages and to take steps to lower their risk of developing cancer. According

to the American Cancer Society, about 1 in 8 U.S. women will develop breast

cancer in their lifetime. Approximately 230,000 new cases will be diagnosed

this year, resulting in nearly 40,000 deaths. Also included are some myths

on breast cancer. Below is an inspirational thought that I found from Virginia

Mason in regards to the color PINK during October!

Think Pink This October

October means pumpkins and Halloween costumes – and

everything in the stores is a festive orange and black. But

for those of us who know someone who has or has been

through breast cancer, the only color that matters this

month is pink for breast cancer awareness.

Breast cancer is the second most common kind of cancer in women, and many

women can survive breast cancer if it’s found and treated early.

Below are 5 behaviors that can assist in lowering your risk of Breast Cancer.”

- Virginia Mason

Lower your risk of breast cancer with these five behaviors.

3

WebMD Message Board - Connect with people

like you, and get expert guidance on living a

healthy life

https://messageboards.webmd.com/

BlueHealth Solutions - Visit their blog - Join the

conversation - find out more about the wellness

trends that matter to you most, from fitness

device reviews to tips on making smart health

choices.

http://bluehealthsolutions.com/

10 Day Clean Eating Challenge- brought to you

by

myfitnesspal - #eatclean

https://blog.myfitnesspal.com/clean-eating-challenge/

• Reach and maintain a healthy weight. Being overweight or obese can

increase your breast cancer risk. Extra weight can increase you insulin

levels which are linked to some cancers.

• Exercise regularly. A study from Women’s Health Initiative showed an

18% reduction in risk with only 1.5 hours per week of brisk walking. The

American Cancer Society recommends a weekly minimum of 150 minutes

of moderate-intensity activity or 75 minutes of high-intensity, or a mixture

of both. Make sure to spread the workouts throughout the week for the

most benefit.

• Don’t sit too long. “Sitting is the new smoking.” Studies have shown sitting

for more than 60 minutes at a time without stretching or standing can

cause irreversible health concerns. One of these concerns is the likelihood

of developing cancer, especially in women. The risks increase if you sit

more than 6 hours a day.

• Limit alcohol. Studies have shown 2-5 alcoholic drinks a day have shown

higher risks of developing cancer than those women who have one drink

a day. Some research even shows as little as 3-6 glasses of wine a week

can slightly increase your chance of developing breast cancer.

• Avoid or limit hormone replacement therapy. Many postmenopausal

women consider this therapy to ease their symptoms such as night sweats,

hot flashes, etc. Research has revealed that women that take a blend of

estrogen and progestin may be more likely to increase their chance of

breast cancer. Discuss this with your physician and the options to control

your menopausal symptoms and if you decide to use HRT to use a minimal

dosage and for the shortest amount of time necessary

*Is important for you to know that the information provided in this magazine is

strictly for informational purposes only and is not intended to take the place of

Nyrstar

any medical

Health

treatment

&

or

Wellness

advice that is obtained

Newsletter

from your

|

treating

October

Physician.

2016


4 HEALTH & WELLNESS

Take Advantage of the “FREE” Preventive Health

Screenings from bluecross blue shield

Nyrstar Health & Wellness Newsletter | October 2016


HEALTH & WELLNESS

5

a message from STEVE JAMES

Nyrstar Clarksville - Plant Manager

M

Nyrstar Health & Wellness Newsletter | October 2016


6 HEALTH & WELLNESS

12 Breast Cancer Myths DEBUNKED

By Jennifer Acosta Scott

Everyday Health

jenniferacostascott.com

hances are you’ve

heard at least a few

myths about what

causes breast cancer or

increases your breast cancer

risk. A little myth-busting is in

order so you can get your breast

cancer facts straight.

Myth No. 1: Underwire Bras Cause Breast

Cancer

“That’s absolutely untrue,” says breast surgical oncologist

Kandace McGuire, MD, of the Breast Cancer Program of Magee

Women’s Hospital in Pittsburgh, Pa.

Dr. McGuire explains that this myth is based on an old theory that an underwire bra would

reduce lymphatic drainage and increase breast cancer risk. “It was not based on

any data whatsoever,” she says.

Until now. A study published in Cancer Epidemiology, Biomarkers & Prevention

in September 2014 is the first to use a rigorous scientific study

design to investigate whether bra-wearing habits could affect breast

cancer risk in postmenopausal women. Among the factors researchers

considered were bra type (including underwire) and daily or lifetime

use of bras. Their conclusion: There’s no evidence linking bras to breast

cancer risk.

So rest assured that constriction of your breasts, whether from an underwire

bra or any kind of compression garment, does not affect your breast cancer risk.

Myth No. 2: Antiperspirants Cause Breast Cancer

“There have been no studies to suggest a link between antiperspirants and breast cancer,”

says McGuire. There are two possible points of origin for this cancer myth:

Parabens. These chemical preservatives are used in some antiperspirants and some other

products. They may increase estrogen levels, which is linked to breast cancer risk. But there

is “no decisive link,” says McGuire. Check ingredient labels if you are concerned. Look for the

ingredients methylparaben, propylparaben, butylparaben, or benzylparaben. However, most

brands no longer include these ingredients.

Mammogram preparation. Antiperspirants contain some aluminum, which may show up on

mammograms as a false-positive result. “One thing that is important for women to know is that

when they go for their mammograms, they shouldn’t wear antiperspirants,” advises McGuire.

Overall, the National Cancer Institute does not advise limiting the use of antiperspirants, but

does say more research is needed in this area.

Myth No. 3: Radiation From Screening Tests Causes Cancer

Although mammograms do give off a small amount of radiation, “the radiation dose in a

mammogram is less than in a standard chest X-ray,” says McGuire. “It is such a low level that it

wouldn’t increase breast cancer risk.” Women should also know that MRIs (magnetic resonance

imaging) and ultrasounds, which may also be used to screen for breast cancer in some women,

contain no radiation at all.

Nyrstar Health & Wellness Newsletter | October 2016


HEALTH & WELLNESS

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Myth No. 4: Exposure to Air Causes Cancer to Spread

McGuire shares a myth she often hears from worried patients — cutting into a cancer and exposing it to air causes the cancer to spread. “That is untrue

as well,” she stresses. Patients are naturally worried because cancer does have the potential to spread (called metastasis), but it is not caused by your

cancer surgeon cutting into a tumor for a biopsy or to remove it.

Myth No. 5: You Have to Have a Family History to Get Cancer

“Women who don’t have a family history of breast cancer are surprised when they get breast cancer,” says McGuire. Family history is a

well-established risk factor — so well-established that some women may believe it is the only risk factor, but it’s not. “Less than 10

percent of breast cancer patients get it because of a familial history,” she explains.

Myth No. 6: There’s Nothing You Can Do About an Inherited Risk

A strong family history is a cancer risk factor, but just because women in your family have had breast cancer does not

mean you are destined to get it. Genetic testing will help you understand your inherited risk and allow you to make

choices about your future care. Additionally, McGuire says that research shows that a low-fat diet combined with

physical activity and moderate alcohol consumption (fewer than two drinks per day) reduces breast cancer risk.

“If you have a family history, you should do everything that you can to decrease your risk,” she advises.

Myth No. 7: Breast Cancer Occurs Only in Older Women

“Increasing age is a risk factor for breast cancer, so the older you are the more likely you are to

get breast cancer,” says McGuire. However, that doesn’t mean younger women aren’t vulnerable.

Breast cancer can be diagnosed at any age. “It tends to be more aggressive in younger

women,” she adds.

Myth No. 8: Plastic Surgery Causes Breast Cancer

The good news for women who want to enhance or reduce their bust size is that

there is no link between breast plastic surgery and increased breast cancer

risk. Implants can make mammograms more difficult, but they do not make

cancer more likely. Women who have breast reduction surgery may

actually see a decrease in breast cancer risk. “Getting a breast reduction

can reduce your risk of breast cancer by about 60 percent, depending

on how much they take,” says McGuire.

Myth No. 9: Double Mastectomy Prevents a Return of Breast Cancer

Removing a breast that has not had breast cancer does prevent breast cancer in that

breast, but removing a breast that already has cancer still leaves you with a 3 to 4 percent

risk of recurrence. “Your survival is based on the first cancer,” says McGuire, not on the

removal of additional breast tissue.

Myth No. 10: Mammograms Aren’t Accurate Anyway, So Why Bother?

Recent controversy about the right time for women to begin having mammograms — whether they

should begin at age 40 or age 50 — has left some women feeling the screening test may not be worthwhile.

Younger women often have denser breast tissue than older women, who have more fat tissue in the breast. “The

denser your breasts are, the less accurate your mammogram is going to be,” acknowledges McGuire, but adds, “Having

a bad mammogram is better than having none. It’s the only thing that we’ve shown thus far to reduce the mortality

from breast cancer.”

Myth No. 11: Self-Exams Aren’t Necessary

Actually, the research is inconclusive on this question. “Most of the women that I talk to in the office are not doing self-exams. But

there’s no downside — it’s cheap and easy to do,” says McGuire, who says that only good things can come from being familiar with the

shape of your own breasts.

Myth No. 12: Abortion and Miscarriage Increase Breast Cancer Risk

While there is some evidence that having children before the age of 30 can reduce the risk of breast cancer, there is no research to support the

idea that the early end of a pregnancy through miscarriage or abortion could increase breast cancer risk.

Armed with these facts — not myths — you will be better able to reduce your risk and plan your treatment if you develop breast cancer.

Nyrstar Health & Wellness Newsletter | October 2016


8 HEALTH & WELLNESS

IMPORTANT DISCLAIMER:

These answers should not be

considered medical advice and

should not take the place of a

doctor’s visit.

FITNESS

Q. How many calories per day to loose 3 pounds a

week? - I will be 70 end of dec. and need to loose

at least 40 pounds to feel better. I’m female and a

teacher but do suffer from arthritis. Suggestions?

A. If you reduce your current calorie intake by 500

calories a day, theoretically, you should lose one

pound per week. Doing the math, you would need

to reduce your current caloric intake by 1500 per

day, but I do not know if this would be medicallyadvisable

or safe for you, since I do not know your

medical history. Before starting any weight reduction

program, it is best to consult your medical

provider first. - Rod Moser, PA, PhD Primary Care

Q. Is it possible to be fat and fit?

A. Yes, you can be overweight and in good shape

at the same time. In fact, physiologists now believe

that being overweight and fit is far healthier

than being skinny and out of shape. How much

healthier? One recent study of 2,600 people shows

that subjects who were unfit were four times more

likely to die than those who were very fit —whether

those fit people were normal weight, overweight,

or obese. That’s because exercise — no matter

how much you weigh — reduces your risk of a

broad range of ailments, including cardiovascular

disease, cancer, and diabetes. - Laurie Anderson,

RN, FNP, MSN, Diabetes Expert.

Q. Is it okay to train abdominals every day of the

week?

A. Just as you wouldn’t (or at least you shouldn’t)

train the same body part everyday, you shouldn’t

train your abs everyday. Your abs, like other body

parts, need time to recover. It’s during the recovery

phase where your muscles grow stronger,

preparing them for even better performance on the

next ab workout. Instead, give your abs 48 hours

in between workouts to recover and strengthen. -

Michael W. Smith, MD - Internal Medicine.

HEALTH

Q. Is it recomended to take a probiotic with a

antibiotic?

A. Great question! It can be very helpful to take a

probiotic supplement when you must take an antibiotic

drug like amoxicillin. Amoxicillin is considered

a “broad-spectrum” antibiotic. This means it

kills off many types of bacteria in the body -- both

good and bad. Your body contains many “good”

bacteria. These microorganisms aid in functions

like digestion. When amoxicillin kills off these helpful

bacteria, you might experience side effects like

diarrhea. Eventually, your body should repopulate

its good bacteria on its own, but you can help that

process by consuming a probiotic. You can either

eat yogurt or another product with “active cultures,”

or you can take probiotic capsules. These

supplements contain active bacteria that can take

Nyrstar Health & Wellness Newsletter | October 2016

the place of the ones eliminated by the amoxicillin.

Taking a probiotic also may make you less likely to

experience the unpleasant side effects of antibiotic

therapy, such as stomach upset or vaginal

yeast infections. Of course, you should not take

a probiotic (including yogurt) if you are allergic to

any of its ingredients. - Elizabeth Hanes - General

Medicine, Nursing.

Q. Can my pregnant wife dye her hair?

A. This is a very interesting question with many

different opinions. Some say she should not have

her hair dyed. Some say she can have highlights

placed. Part of the issue is when she has her

hair dyed, the chemicals will be more likely to be

against her scalp and possibly be absorbed while

those who have highlights will not have the chemicals

be against the scalp and not be absorbed. We

typically don’t recommend having her hair dyed

in the first trimester of pregnancy since this time

is the most risky to the fetus. This time is called

organogenesis where the organs are forming.

My answers are not necessarily based on solid

scientific data. It is more based on common sense

which says if you don’t need to put chemicals on

your body during pregnancy you probably should

not. - Robert O. Atlas, MD - Obstetrics & Gynecology.

Q. What’s the difference between the common cold

and the flu?

A. Flu symptoms are usually more severe than

cold symptoms and come on quickly. Flu symptoms

often mimic cold symptoms with nasal


HEALTH & WELLNESS

9

congestion, cough, aches, and malaise. But a

common cold rarely has symptoms of fever

above 101 degrees. With flu symptoms, you will

probably have a fever initially with the flu virus

and you will feel miserable. Body and muscle

aches are also more common with the flu. -

Michael W. Smith, MD - Internal Medicine.

Q. What can I do to reduce my triglicerides?

A. Diet, exercise, and especially weight loss

if needed are the first things to try. If you are

doing all you can in those areas, then the only

other thing that will have a significant effect is

medicine. Fish oil supplements may help but the

evidence for them is conflicting with over-thecounter

supplements and your triglycerides

aren’t high enough for prescription fish oil. You

could try to work with a personal trainer and

a nutritionist to see if you can optimize your

program to lower your triglycerides even more.

Otherwise, medicines may be your best option. -

Michael W. Smith, MD - Internal Medicine.

NUTRITION

Q. I have type 2 diabetes. Is it safe for me to start

a low-carb diet?

A. Studies have shown that a low-carb diet

can be safe for people with diabetes. However, I

really don’t like the idea of any diet that severely

restricts or eliminates any particular food or food

group. It’s just not sustainable and ultimately will

most likely leave you discouraged or disappointed.

Keep in mind that carbohydrates are the

primary source of energy for our bodies. So they

are critical for maintaining good health. The key

is choosing the right kinds of carbohydrates, being

good carbs with low glycemic index that are

less likely to cause quick rises and falls in blood

sugar. Opt for whole grains, brown rice, wholewheat

pasta, and beans. Combine that with lean

proteins, and fruits and vegetables, and you’ll

do wonders for your body and your diabetes. -

Michael W. Smith, MD - Internal Medicine.

Q. If I eat 1,200 calories a day, should I lose

weight regardless of what kind of foods I’m eating?

A. When it comes down to it, most nutrition

experts do believe in the calories in-calories out

approach when it comes to weight loss or gain,

meaning that as long as you don’t eat any more

calories than your body burns in a day, your

weight will remain stable. However, there’s more

to your health than just your weight. Your body

obviously needs the right nutrients to function

optimally. This means your calories should

primarily come from lean protein, whole grains,

healthy fats, and fruits and vegetables. Plus, if

you opt for more calorie-dense foods -- those

that are packed with calories, typically due to

high fat or sugar content -- you’re most likely

going to be quite hungry toward the end of a nomore-than-1,200-calories

day. - Michael W. Smith,

MD - Internal Medicine.

Q. Is drinking vegetable supplements as beneficial

as eating actual vegetables?

A. Given the choice, eating the actual vegetable is

a healthier approach. Both the vegetable supplements

(juice) and the actual vegetables have the vitamins

and minerals and the healthy phytonutrients

found in abundance in vegetables. However, vegetables

juices do not contain the fiber found in the

actual vegetable. Whole vegetables are one of the

best sources of fiber, which most of us get far too

little of. I recommend that you try to find at least

some actual vegetables that you like to eat. But if

you’re not a big fan of veggies, a vegetable drink is

a good alternative. Make sure it’s 100% juice, with

no added sugar. Keep in mind that vegetable drinks

are often very high in sodium, and most of us don’t

need any more sodium than we already get. So

look for lower-sodium options. - Michael W. Smith,

MD - Internal Medicine.

Q. Is counting calories the way to lose weight?

A. If you can keep it up, counting calories is a

pretty good way to lose weight. It can be tough for

some people to stick to over time. However, one of

the things I like about counting calories is it makes

you more aware of portion sizes. Then, even if you

stop counting calories, you have a better idea of

what a “normal” portion size is. Portion size is one

of our biggest enemies today when it comes to

weight control. A thousand calories a day may be a

bit on the low side. Generally, we don’t recommend

people go below 1,200 calories per day because

that may not give you the energy you need to get

throughout the day. Exercise is such an important

part of any weight loss plan. And it could be tough

getting through a normal day AND exercising when

you’re consuming so few calories. You also run the

risk of not getting enough of the daily vitamins and

minerals you need. Make sure you’re eating plenty

of fruits and vegetables and lean proteins (lean

meat, chicken, low-fat dairy, or beans) to get the

nutrients you need each day. - Michael W. Smith,

MD - Internal Medicine.

MENTAL HEALTH & RELATIONSHIPS

Q. Can expressing gratitude towards my partner

improve our relationship?

A. Expressing gratitude can be an extremely helpful

way for couples to keep their relationship happy.

Frequently expressing gratitude in some way

— maybe a hug, smile, or statement of appreciation

— can make all the difference in the world to

your partner and your relationship. Even if he or

she already knows that they are appreciated,

it still feels good to them to have that gratitude

expressed. To have such gratitude, people must

be open to viewing their partner in a positive

light. Those who harbor grudges must be willing

to put them aside — at least for the moment.

They must risk that their partner won’t use this

offering of gratitude as a weapon to beat them

with. There are innumerable ways to express

your gratitude. By incorporating it into your

relationship on a daily basis, it will simply be

a part of how you are with each other. - Leslie

Becker-Phelps, PhD - Psychology.

Q. How can I stop stress from building up?

A. Well, make a list. That’s one of the first

things I say. Make a list of the things that you

are doing and then see carefully, give yourself a

little time. See that’s the problem. People don’t

want to give themselves the time. You can’t

do this in 10 minutes. It may take a couple of

weeks, but you can be creative. You can find

other ways or people who will assist you who

will help you, who will give you a little respite,

alright. People who will carry a little bit more of

the load. Maybe your husband, maybe whoever,

somebody in the house. So allow them. Maybe

give the kids a little more independence. Or a

bigger expectation. Don’t keep thinking of them

as children, as incapable. What you’re doing is

you’re preparing them for life. If you don’t help

them learn about life, how can they possibly

go out there and be well adjusted adults when

you’ve done everything for them. Help them

to see that life has things that you have to do

for yourself, solutions that you have to come

up with. That’s one of the biggest things that

you can do, and one of the biggest ways that

you can probably get that stress a little more in

control. - Leslie Becker-Phelps, PhD - Licensed

Psychologist.

IMPORTANT DISCLAIMER:

These answers should not be

considered medical advice and

should not take the place of a

doctor’s visit.

Nyrstar Health & Wellness Newsletter | October 2016


10 HEALTH & WELLNESS

Nyrstar Health & Wellness Newsletter | October 2016


HEALTH & WELLNESS

11

Where and How You

Eat Can Help Keep

Your Diet On Track

We all know that what you eat is

essential to any weight loss plan,

but did you know that how you

eat could be preventing you from dropping

those extra pounds? Dr. Melissa

Lem reveals the science behind some

surprisingly simple things you can do to

your kitchen environment to keep your

diet on track.

1. Keep it in the Kitchen

Diners in a recent study ate about 20

per cent fewer calories when they helped

themselves to food from the stove or

counter instead of the dinner table. Going

back for extra servings is that much

easier when food is right in front of you!

2. Check Your Counter

These tips come from the Syracuse

Study, where a researcher from Cornell

University visited 240 homes in

Syracuse, New York and took detailed

pictures of kitchens while measuring

women’s weights.

• Keep junk food out of sight. Women with

chips or cookies on display weighed

about 10 pounds more than their neighbours.

• Put that cereal away, because women

with cereal out weighed a whopping 21

pounds more! One reason could be that

cereal is often considered healthy, but

can be high in sugar and calories — so

if you’re reaching for a handful a few

times a day it can add up.

• Women with fruit bowls on their counters

weighed 8 pounds less, so be sure

to follow suit.

Also, ban the clutter. People ate 44 per

cent more snack food from messy and

crowded counters than those who saw the

same snacks in a neat kitchen.

3. Stay Away from Screens

One study showed that people consumed

about 40 per cent more food when watching

television, possibly because they tended

to snack to the pace of the show and kept

eating until the program was over. Not only

that, but filling your kitchen with technology

makes it a more tempting

place to spend time

and eat. So power

down your gadgets

and concentrate on

your meal!

4. Serve Smart

More research from

Cornell University revealed

that your dinnerware

can have a huge

impact on how much

you serve yourself.

• Shrink your dinner

plate size to 9-10 inches

instead of the typical 11-

12 inches. Study participants

served themselves up

to 31 per cent more on larger plates.

•Choose a dish that contrasts with your

food colour. Diners served themselves

about 20 per cent less because food that

stands out from a plate looks like a bigger

serving.

• Grab a tall, skinny glass for high-calorie

drinks — people poured about 30

per cent more into a short, wide glass.

5. Watch Your Walls

• Light and bright kitchens featuring

white and cream walls, as well as

strong lighting, can activate you and

stimulate your appetite. For example,

in a study from the 1970s, a brightly lit

table induced people to eat more from

a bowl of nuts. Research also suggests

that you should avoid too-dim lighting

because it can lower inhibitions, leading

to extra helpings of dessert.

• Decorate with mirrors. College students

in a study from Iowa ate significantly

less full-fat cream cheese from

a spread of bagels and cream cheese

when they were sitting in front of a

mirror. Self-awareness theory says

that being forced to focus on yourself

makes you less likely to cheat on your

inner standards!

6. Use Your Kitchen

Home-cooked dinners can be a home

run when it comes to weight loss. A recent

study from Johns Hopkins University

showed that people who enjoyed homecooked

dinners six or more times per

week consumed a significantly healthier

diet and fewer calories overall. Bon appétit!

Nyrstar Health & Wellness Newsletter | October 2016


12 HEALTH & WELLNESS


Start thinking of

yourself as an athlete and

not a spectator. Set a goal,

mark it on your calendar,

and have fun with it. You’ll

quickly realize the

benefits of better health,

more energy, and more

happiness.”

at one point or another, we’ve all enthusiastically

started a fitness routine, only to quit it a month

later. We hear about a great new workout and get

swept up in all the promises of amazing physical

transformation. After a bit of research, we dive in

head first, proud of our newfound commitment.

We initially feel fit and rejuvenated. However, a few weeks later,

when we still haven’t seen any change to our scale or bodies,

discouragement seeps in.

HOW TO FIND A

WORKOUT YOU

CAN COMMIT TO

Sound familiar? How many of us have then abandoned the fitness

plan despite all the money spent on new workout clothes,

equipment or classes? It doesn’t have to be like this. A good

way to get off this fitness “rollercoaster” is by changing our

approach to it. Instead of focusing on the end result - losing

weight, toning or gaining muscle, getting healthier - we need to

focus on the process of getting fit. And yes, it is a hard, sweaty,

grueling process. The sooner we acknowledge this, the sooner

we will succeed in reaching our goals.

Commitment is Key

Nyrstar Health & Wellness Newsletter | October 2016

Fitnesstalk

Frustrated by Your Fitness Routine?

We all have different bodies and different needs. It

shouldn’t surprise anyone, then, that each of us

responds differently to certain types of fitness

routines and exercise. However, this individuality

is often absent from the marketing

of fitness trends. We need to remember that

there is no one fitness routine that is perfect

for everyone.

Keep in mind that no matter our body weight, height or

fitness level, the best exercise programs are the ones we can

commit to over

the long haul. There won’t be

any physical results without

consistent effort and hard

work. Even when we

are too busy, too

tired, or too sore,

our bodies

need to get used to daily physical activity. Plus

suitable way to incorporate healthy eating into

4 Questions to Point You in the Right Fitn

To achieve optimum health and fitness, we ne

to our bodies. We need to let them guide us in

out different wellness options that we can inco

lifestyles long-term. It won’t be easy, but it will

physically as well as mentally.

So, how do we find a fitness routine and/or d

achieve long-term health and happiness? The

- or hear of - a new fitness plan and want to k

one for you, ask yourself these four questions:

1. Is it enjoyable?

While you don’t have to be a diehard fa

out, you should enjoy it enough to help k

even after the novelty wears off. It needs

even if you start feeling disappointed at not

enough. You should also ask yourself “Do I hat


HEALTH & WELLNESS

13

CHANGE YOUR PERSPECTIVE, SET A GOAL

, we need to find a

our daily lifestyles.

ess Direction

ed to listen more

finding and trying

rporate into our

be rewarding,

iet that will help us

next time you begin

now if it’s the right

n of the new workeep

you motivated

to motivate you

seeing results fast

e doing it?” If the

answer is yes, find an alternative.

2. Is it effective?

After two months of continued exercise, test your progress. Try a

workout that you did when you first started. Can you do it at a faster

pace? Can you complete more reps or lift heavier weights? Do you

notice a difference in your body weight or measurements? How about

your cholesterol level or blood pressure?

3. Can you maintain it?

We all juggle different work and life demands. No matter how much

you love your new fitness endeavor, if you don’t have the time to commit

to it, especially over the long term, it won’t be sustainable. Or worse,

you can burn out if you approach it too intensely while trying to make up

for lost time. Create a realistic fitness time table that you can stick to.

4. Do you have a support network?

In today’s digital era, you don’t have to look far to find an online

like-minded

the activity or

media or the

or groups

can find and

and informa-

to your fitness

port will help

and account-

challenging

community of

people - no matter

goal. Search social

Internet for forums

where you

voice support

tion pertaining

goals. Such supyou

stay motivated

able, especially during

times.

A Way of Life

ness routine

one size does

best fits with

most suc-

consistently.

and exercise

as part of

Before you can find the right fitfor

you, it’s important to remember that

not fit all. Choose a plan or program that

your personality and likes. After all, the

cessful workout is the one that you do

And remember to think of fitness

as something you love to do

your daily lifestyle.

Nyrstar Health & Wellness Newsletter | October 2016


14 HEALTH & WELLNESS

HEALTHYLIVING

STEPS TO HELP YOU

DEVELOP MENTAL

Toughness During

RACES 3As runners, we’re always looking for that extra edge in training to make us faster and more consistent on the race course. Understandably, most of

our efforts to improve are geared towards the physical – lowering lactate threshold, increasing muscle power, improving form. Enhancement to any

of these physiological systems is going to result in faster race times and should be the main focus of your training plan. However, almost any longdistance

running coach in the world would agree that the mental aspect of racing is also critical to running your best.

But when asked how much time they spend coaching the

mental aspect of the sport, few if any would say that it is a

top priority in how they coach their athletes.

So, the question is, how can you prepare for the mental

and emotional rigors of race day during your workouts and

in your mind? Sports psychologist recommend adding a techniqaue

called visualization to your race day arsenal so you can toe the line

feeling confident in both your physical and mental strength. But does

visualization really work? If so, how exactly can you implement it into

your training?

In this article we’ll outline how visualization works for some of the

best runners in the world, when you should implement it in your

training, and outline a step-by-step process for helping you easily add

visualization to your training repertoire.

Does visualization really work?

Some of the world’s top athletes, from professional golfers to Olympic

Track and Field medalist, practice mental imagery and visualization in

their training.

When I first heard of visualization techniques, I thought it was a

bunch of hocus pocus to help those that weren’t “mentally tough”

enough. But, after hearing some amazing success stories from very

well-known and mentally tough runners, I realized it really did work.

Perhaps one of the most well-known examples of the power of

mental imagery is the gold-medal performance of Mark Plaatjes at the

World Championships marathon in 1993.

Plaatjes had received some pictures of the marathon course in

Stuttgart, Germany and used these images to extensively practice

visualization techniques, so much so that he knew every undulation on

the course and had “run” every possible scenario of the race before he

arrived in Germany. When the real racing began, Plaatjes was able to

summon his reservoir of confidence and mental preparation over the

final miles and snatch victory just 3 minutes from the finishing line.

Mental training and visualization clearly works for high-caliber athletes.

But how can you make it work for you?

Here are some specific visualization and mental planning tips and

strategies you can implement to improve your performance:

How to visualize in training

The most effective way to use visualization is to help you be prepared

for anything on race day. Any sports psychologist can tell you that to

the human mind, there is no difference between an actual experience

and an imagined one. This means that your mind cannot tell the difference

between a race that you run in-person and a race that you run

with your mind’s eye.

Just as an actor must rehearse every line and gesture of an upcoming

performance, the runner should prepare for each scene and situation

that can happen on race day.

Step 1: Be specific and detailed

Weather. Will it be cold on race day? (how cold impacts race times) Will it be

warm? (how heat impacts race times) Will it be humid or raining or snowing?

(how to race in adverse conditions) Find out this information by looking online

at average weather temperatures for the area as well as the actual forecast

closer to race day.

In order to properly visualize the way your race day will play

out, it is important to do your homework. Focus on building a

complete mental picture, covering all five senses.

Imagine yourself at the starting line, surrounded by thousands

of other high strung runners – is it hot, is it cold, what are you

wearing? When the gun sounds, envision the acceleration in

your heart rate and the claustrophobic feeling as the stampede

begins. By conjuring up these emotions, sights, and sounds, you

can prepare yourself to remain calm, collected, and execute your

race plan in a chaotic environment.

The more specific you can be with the sites, sounds, and emotions,

the more calm and confident you’ll be on race day. Here

are some important elements to consider:

along the way or will you have to be your own cheerleader?

Nyrstar Health & Wellness Newsletter | October 2016

Course. Will the course have hills? If so, how many and at what point of the

race? Research how to attack hills during a race. Also pay attention to courses

with many turns that can break rhythm and courses that feature heavy spectator

cheering that can push you too hard during the early stages of the race.

Many major races feature both course maps and elevation charts on the race

website. Some even feature a terrain map if the course is not entirely on one

surface.

Population. Find out how many people run the race each year as well as

what the starting situation will be. Preparing yourself to stand in a crowded

race corral with thousands of people is beneficial for runners with nerves that

fray easily.

Scenery. Find out what you will be looking at during the race. Are you running

through a downtown area or on flat farmland roads? Will there be crowds


Step 2: Don’t just visualize the positive

– expect the unexpected

Likewise, visualize positive and negative scenarios. Let’s face it, no matter how

fit you are, a race is going to hurt at some point. Imagine yourself working

through those bad moments during the race. This way, when they inevitably

occur, you’ll know exactly what to do and be confident you can work through

them. Furthermore, visualize what you’ll do and how you will feel should

something go wrong. What if your shoe comes untied or you have to go the

bathroom? By visualizing these scenarios, you’ll have a specific plan in place

and instead of panicking, you’ll be calm, cool, and collected.

Before a big race, grab a pen and paper and write a list of the things that are

not foreseeable. Here are some examples of unforeseeable events:

• Cramps • Racing by yourself • Racing with a group •GI issues

• Blisters • “Bonking” • Wardrobe malfunction (shoes coming undone, etc…)

• Fueling malfunctions ( missing a water stop, losing a gel, etc…)

HEALTH & WELLNESS

15

Step 3: Boost your self-confidence

Another advantage of visualization in training is the opportunity to boost

your confidence. It’s been well documented that high confidence correlates to

an increased level of performance. By visualizing yourself succeeding, you can

subconsciously improve your belief in yourself and your abilities.

To enhance your self-confidence, try implementing self-affirmation and selftalk

into your daily routine. Spend 5 minutes each night before bed standing in

front of the mirror repeating specific, positive messages to yourself. The mirror

helps engage the visual receptors in the brain and helps internalize the positive

messages. Phrases such as “I am fit, I am fast” tend to work well. Yes, you

may feel silly in front of the mirror, but I’ll take that in return for racing better

every day of the week!

Create your own self-affirmation phrase and spend 5 minutes repeating it to

yourself. Before you know it, there won’t be a doubt in your mind you’re going

to perform on race day.

Visualization before the race

As race time approaches, you can’t help but get nervous. After all the hard work

you’ve put in, you don’t want it to go to waste. Luckily, you can implement the visualization

techniques you used in training to reduce these pre race nerves.

Recollect all your great workouts

is going to jump out of the shower in a scary movie or how

we’re going to feel half way through the race. Take the focus

off those elements of the race you can’t control (your finishing

time, your opponents, the weather) and direct them to outcomes

you can control.

Visualize yourself executing your race plan, going through your

warm-up routine, and even focusing on your breathing. By

directing your thoughts to those physical and mental aspects

you can control, the nerves will dissipate and you’ll increase

your chances of success.

If you find yourself getting nervous before the race, start thinking back to all the great Visualization during the race

workouts you had during your training. Think back to that great tempo run you had

where you floated effortlessly over the road, or visualize your last successful race and

Racing is tough, there’s no two ways about it. At some point

begin to conjure up those same feelings of accomplishment.

on your way to a great race or a new PR, you’re going to hurt

and you’re going to have self-doubts. Letting negative thoughts

Focus on what you can control

creep into your mind is one of the easiest ways to derail your

We get nervous when we don’t know the outcome of things, like when Nyrstar the killer Health performance. & Wellness Newsletter | October 2016


16 HEALTH & WELLNESS

Before and After:

When Supplements

Get Dangerous

By Elizabeth Chabner Thompson, MD, MPH

These days it’s virtually impossible

to avoid the magazine

sections advertising “nutritional”

supplements. Who can

resist the allure of some magic

pill that boasts before-and-after photos of a

woman who dropped from a size 12 to a size

2 in only 6 weeks. Or the supposedly unretouched

photos of man who went from 98

pound weakling to a Mr. Universe lookalike

just in time for beach season.

study found that nearly 20 percent of the

liver-related injuries among young men and

women who sought treatment for severe

First, let’s talk about whether these things

work. When something seems too good to

be true it usually is. Have you ever actually

met someone who has lost 14 pounds in two

weeks and kept it off? My arm weight routine,

given to me by a famous exercise guru,

has taken two years to show a real change

that anyone would notice in a photo. Consider

how hard it is to lose the “baby weight,”

even when a new mother breast-feeds a

newborn and chases around her older toddler

for hours a day.

But really, it’s the safety issues around

supplements that are my main concern. The

disturbing truth about these supplements

is, quite frankly, that many can cause liver

and kidney damage and, in extreme cases,

even death. Everything we ingest, from

beets, asparagus, lean steak to pain killers,

is processed by our kidneys and liver. They

are the organs that “detoxify” our blood and

harness the nutrients that we consume. One

Nyrstar Health & Wellness Newsletter | October 2016


HEALTH & WELLNESS

17

jaundice and liver failure was due to unregulated

dietary supplements. Thousands of other

people develop hepatitis and less severe, but

still dangerous, damage. Furthermore, a recent

randomized trial (the gold standard in medical

research) demonstrated that men taking

Selenium and Vitamin E had a nearly twofold

increase in developing prostate cancer.

a $32 billion unregulated industry. The companies

producing these magic potions and

powders are not required to provide proof of

their efficacy or safety. There is no policing

for adulterated, mislabeled or variance in dosing

or packaging. They can promise to build

muscle, help you lose weight, fight off colds or

build the immune system without anything

more than a paid model’s testimonial.

Even more worrisome is the fact that many

people take more than one supplement at a

time, leaving them wide open to the downside

of potential drug interactions, the side

effects of taking these concoctions taken

together.

Most of the most serious liver injuries result

from steroid additives to the muscle-building

supplements or the unregulated stimulants

added to the herbal pills and powders that

promise weight loss. One popular weightloss

supplement called OxyElite Pro has been

suspected in dozens of cases of liver failure

and at least one death. Green tea extracts

billed as “fat burners” have been reported

as especially dangerous because they contain

highly concentrated catechins that are

extremely toxic to the liver and can cause

changes in heart rhythms. The long-term

use of such supplements has been proven to

increase cancer risk.

I’ll let you in on a well-kept secret: Supplements

are considered neither food nor drugs

by the FDA. They occupy a space in between

that the government does not know what to do

with. As a result, supplements are essentially

Is it worth risking your life for a quick and

probably ineffective fix? Hardly. Make sure

everyone close to you understands the dangers

of these supplements. Bypass the quick

promise, avoid the lure of supplement industry

advertising and instead go for the best

long-term strategy for a healthy weight and

well-tuned body: a healthy diet composed of

a spectrum of fruits and vegetables to obtain

the vitamins and minerals you need and.

Use your head, and be good to your body.

It’s the only one you’ll ever have!

Nyrstar Health & Wellness Newsletter | October 2016


18 HEALTH & WELLNESS

Nyrstar Health & Wellness Newsletter | October 2016


HEALTH & WELLNESS

19

Serves 6 239 Calories

I

’ve literally been making them so much lately

because they practically go with everything! Well

since I was craving spaghetti (yet again), I figured

I’d share with you my favorite way to make s simple

bolognese sauce and pair it with none other than,

yes, zoodles. This recipe is basically a variation of

my tomato sauce, but with a few minor adjustments.

The best part is this entire recipe takes about 30

minutes from start to finish! Perfect dish for a quick

and easy weeknight meal.

If you’re still on the fence about purchasing a spiralizer,

I’m here to tell you to just DO IT. Seriously you

won’t be disappointed and then you can make these

or even these!

Zoodles don’t take long to cook AT ALL and I prefer

mine ‘al-dente’ just like I do my pasta, so I saute

them with a touch of olive oil and garlic in a skillet

just to cook them through and add some flavor –

about 2 to 3 minutes max. I do this while my sauce

is simmering nicely on the stove and is ready to

serve. Top with fresh basil and enjoy!

INGREDIENTS

For the Zoodles:

• 6 medium zucchini, spiralized

• 1-2 Tbsp olive oil

• 1 clove garlic, minced

For the Bolognese Sauce:

• 1 Tbsp olive oil

• 1 onion, chopped

• 1 stalk celery, chopped

• 3 cloves garlic, minced

• 1 lb. ground turkey or ground beef

• 1 (28 oz) can crushed tomatoes

• 1 (6 oz) can tomato paste

• ½ cup dry red wine

• 1 tsp. dried oregano

• 1 tsp. dried basil

• ½ tsp. salt

• ¼ tsp. black pepper

• 2 bay leaves

• Fresh basil, chopped as garnish

INSTRUCTIONS

1. Spiralize your

zucchini and set aside

on paper towels so that any

excess water is soaked up. Feel

free to sprinkle with a little salt to help with

this.

2. Drizzle olive oil in a large saucepan over medium-high heat and

saute onion, celery and garlic until fragrant, about 3 minutes. Add

ground turkey (or beef) and cook until crumbled and brown, draining

excess liquid as necessary.

3. Add remaining ingredients and bring to a boil then reduce heat and

simmer for about 30 minutes.

4. For the zoodles, drizzle olive oil in a large skillet over medium-high

heat and saute garlic until fragrant. Add zucchini noodles and cook for

about 1 to 2 minutes until tender. *If you didn’t already add salt while

the water was getting soaked up feel free to sprinkle a little on them

now for flavor.

5. Top zucchini noodles with the bolognese sauce, serve and enjoy!

Nyrstar Health & Wellness Newsletter | October 2016


20 HEALTH & WELLNESS

Nyrstar Health & Wellness Newsletter | October 2016

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